TBL was treated today with an FNG, hence forth known as Megaphone, that felt right at home at his first post. Prior to warm up he asked if we take turns calling exercises. I responded that I was planning to lead this morning, unless he wanted to. He responded that he’d jump in if I got tired. I couldn’t get that statement out of my head the entire beat down. If I get tired. Sure we all get tired, but do you remember your first posts? If they were like mine, they involved a pub crawl modification for bear crawls and a few TOs to gasp for breath. By TOs I mean complete halt of movement to breath. Isn’t it amazing the effects of routine exercise? The fitness mags all have splatter across their covers 5 steps to this and that, but nothing takes the place of consistent effort. I did get tired this morning, but I kept right on working anyway. I did call out Megaphone to lead an exercise. Without hesitation, he called out a flutter hold flutter combo that made more than one pax tap out.

Warm Up

Lap, Michael Phelps, Windmill, Willy Mayes Hayes, imperial Squat walkers, SSH

ME

Mosey to the hill for burp back mountain. 1 does burpees while the other Bernie Sanders up and runs down. Switch and repeat till 100 cumulative burpees are completed.

Hit the side line, lunges the width of the field with 5 stops of ascending squats: 10,20,30,40,50. Bear Crawl back the width of the field with 5 stops of ascending merkins: 5,10,15,20,25

Circle up on the field for TABATA: Squat jumps, Alt leg lateral lunges, tuck jumps, alt leg step back lunges

Bat Wings(w/o stoping 20 IC arm circles, reverse, seal clap, hold, overhead clap)

On the end line for beep test! 33 laps in 4mins and 18secs

Flutter kicks lead by fng Megaphone!

Ricky Bobby lap

Low squat hold wave of fire: 3 rounds

Mary

20 IC Chill cut alternating arm rotations, 20 IC alt shoulder touches, 20 IC Box Cutters, hold, 20 IC Box Cutters reverse, Recover with Glute bridge